WEDNESDAY February 27, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Banded Activation Warm Up on the Rig (lat pulldowns, facepulls, Shoulder Mobility, etc.) Then 3x:

5-10 kip swings (building to hips to bar)

10 Hollow Rocks

20 foot pedals

5 Leg swings each way


PullUp/Dip Complex (AMRAP – Reps)

10 Minute EMOM

Min 1: 2+ Pull Ups

Min 2: 2+ Dips

*For those with Strict movements, choose number of reps you can maintain throughout

**Use bands/boxes for assistance and choose a number that challenges you

***If you successfully complete the protocol 2 weeks, add 1 rep to each.


Metcon (AMRAP – Reps)

12x 30 sec max reps, 30 sec rest

Rotate through:

-Calorie Bike

-Alternating DB Snatch (50/35)

-Box Jumps (24/20″)

-Bar Muscle Ups

Categories: WOD

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